1º Eso Workbook1

BILINGUAL DEPARTMENT PHYSICAL EDUCATION DEPARTMENT
PHYSICAL EDUCATION 1
WORKBOOK
1 E.S.O.
ST
SCHOOL YEAR 2013-14
NAME: .
CLASS: .
JUAN XXIII-CARTUJA HIGH SCHOOL

This workbook has been created by Mr.

José Antonio Barea González of the Physical
Education Department in collaboration with
Mrs. Julie Ocaña Mesa of the Bilingual
Department at JUAN XXIII-CARTUJA
HIGH SCHOOL, and students of the
Department of Physical Education and Sports
at the University of Granada.

INDEX
1. Physical Education Theory 3
2. Warm up
3. Physical Condition and Health
4. Athletics
5. Basketball

UNIT 1: PHYSICAL EDUCATION THEORY
The following are definitions of concepts

related to Physical Education and Physical Activity:
Physical Education: The lesson that requires a specific

type of practice and theoretical knowledge of physical 4
activity and sports.
The objective of the lesson is to educate the student in
a series of habits (doing sport, nutrition, proper clothing for the activity, hygiene and
so on) to develop his physical condition and health.
Body movement: It is any movement that we do with our body without any effort.
Physical activity: It is any body movement that works your muscles and requires more
energy than resting.
Physical exercise: It is the physical activity of exerting your muscles in various ways to
keep fit and improve your physical condition.
Sport: It is the physical activity that has the following characteristics:

- Competition
- Physical and mental effort
- Rules
- Sports Federation
Gymnastics: It is a sport that is divided into:
- Competitive Gymnastics is the sport where gymnastic equipment is

used. It has several categories: rings, horizontal bars/fixed bars…
- Rhythmic Gymnastics is the sport where gymnastic elements are
performed with a choreography and different material such as hoops,
ribbons, skipping ropes, clubs and balls.

PHYSICAL EDUCATION VOCABULARY
♦ gimnasia aeróbica aerobics

♦ gimnasia artística artistic gymnastics
♦ gimnasia correctiva remedial gymnastics
♦ gimnasia de mantenimiento keep-fit exercises
♦ gimnasia deportiva competitive gymnastics
♦ gimnasia mental mental gymnastics
5
♦ gimnasia respiratoria breathing exercises
♦ gimnasia rítmica rhythmic gymnastics
♦ gimnasia sobre suelo floor exercises
PHYSICAL EDUCATION
PHYSICAL ACTIVITY EXERCISES WARM UP PHYSICAL CONDITION
MUSCLES BODY SPORTS GYMNASTICS
ABILITY ACTIVITIES MOBILITY FITNESS
HEALTH GAMES RUNNING JOGGING
SPORTS FACILITIES
PLAYGROUND BASKETBALL COURT TENNIS COURT HANDBALL COURT
FOOTBALL FIELD TRACK GYM DRESSING ROOMS
EQUIPMENT
BALL SOCCER GOAL BASKET WALL BARS
BENCH VOLLEYBALL POLES VOLLEYBALL NET NET BAGS
STOPWATCH CONES WHISTLE MAT
SPORT CLOTHES
TRACKSUIT T-SHIRT SHORTS TRAINERS SPORT SOCKS

INSTRUCTIONS AND USEFUL SENTENCES
TO START THE CLASS

WE´RE GOING TO START OUR P.E. LESSON.
BE QUIET, PLEASE!
PAY ATTENTION AND LISTEN TO THE EXPLANATION.
YOUR TRAINERS AREN´T TIED CORRECTLY. 6
YOU AREN´T WEARING THE CORRECT SPORT CLOTHES.
LET´S GO TO THE TRACK.
LET´S GO OUTSIDE.
LET´S GO TO THE GYM.
THE WARM UP
LET´S WARM UP.
WHO WANTS TO DO THE WARM-UP TODAY?
WHOSE TURN IS IT TO DO THE WARM UP?
RUN AROUND THE TRACK.
GO AROUND THE TRACK FIVE TIMES…FIVE
MINUTES…
MOVE ALL THE JOINTS.
KEEP THE STRETCHED POSITION FOR 20 SECONDS.
LET´S STRETCH NOW.
DURING CLASS
TAKE ALL THE MATERIAL TO THE TRACKS.
HURRY UP!
GO TO THE CORNER.
PASS ME THE BALL.
ON YOUR MARKS, READY, SET, GO!
GATHER AROUND (ACERCAOS).
ENDING THE CLASS

THE CLASS IS OVER.
WE DON´T HAVE ANY MORE TIME TODAY.
OK, THAT´S ALL FOR NOW // TODAY.
GO CHANGE!

UNIT 2: WARM UP
1.- What is the warm up?

The warm up is a group of exercises that
we do to prepare our body before each physical
activity.
7
2.- What happens to the different body systems when we do the warm up?
Cardiovascular system: The pulse/heart rate and blood circulation increases.
Respiratory system: Pulmonary capacity increases, breathing in and breathing out.
In general the warming up improves physical qualities and reduces the risk of
injury.
3.- How do you do the warm up?
a) Do exercises that are not difficult.

b) Start slowly and increase the effort that we do little by little.
c) It must not be too short, at least between 10 and 15 minutes.
d) Increase the heart rate around 120 beats per minute.
e) Work all the body parts (joints and muscles).
4.- Which are the parts of the warm up?
It has four parts:
- ACTIVATION EXERCISES: Running, jumping… in different ways and directions.
- JOINT MOBILITY: Joint mobility exercises.
- STRETCHING: Stretching muscle exercises.
- CULMINANT EXERCISES: Increase the heart rate up to 120 beats per minute (bpm).

WARM UP VOCABULARY AND VERBS
FLEXIBILITY PHYSICAL ACTIVITY PHYSICAL QUALITIES
BODY BODY SYSTEMS HEART RATE = PULSE
BEATS PER MINUTE CARDIOVASCULAR SYSTEM RESPIRATORY SYSTEM
PULMONARY CAPACITY BREATHING IN BREATHING OUT

8
INJURY BLOOD BLOOD CIRCULATION
EFFORT MOVEMENT MOBILITY EXERCISES
STRETCHING EXERCISES CULMINANT EXERCISES TO EXERCISE
TO FLEX TO EXTEND TO MOVE
PARTS OF THE BODY

LEG ARM FOREARM
BOTTOM TRUNK ABDOMEN
WAIST BACK HAND
FOOT FINGER TOE
NECK HEAD CHEST
JOINTS
ANKLE KNEE HIP
SPINE SHOULDER ELBOW
WRIST
MUSCLES
CALF/CALVES QUADRICEPS HAMSTRINGS
ABDOMINALS OBLIQUE PECTORALS
LUMBARS DELTOIDS BICEPS
TRICEPS STERNOCLEIDOMASTOID GLUTEUS

MUSCLES

UNIT 3: PHYSICAL CONDITION and HEALTH

1.- PHYSICAL CONDITION (FITNESS)
FITNESS is the set of skills and qualities that our body has in order to react and
adapt to exercise.
10
A person with a good physical condition has the following ADVANTAGES:
ADVANTAGES
He won’t be so tired when doing exercise.
His muscles will be more resistant, stronger and more flexible.
He will have fewer injuries and illnesses. It will also be easier to relax and eliminate
stress.
PHYSICAL CONDITION FACTORS
Genetics
Age
Sex
TRAINING
HEALTH HABITS
2.- PHYSICAL CAPACITIES

PHYSICAL CAPACITIES: SPEED
SPEED: This is the ability to cover a distance in the shortest period of time.
ACTIVITIES FOR ITS
SPEED TYPES MAIN SPORTS
DEVELOPMENT
DISPLACEMENT SPEED Chasing Games Fencing
Relay Race Athletics
REACTION SPEED
Reaction Speed Games Relay Race
SEGMENTAL SPEED Passing and Shooting Games Swimming
11
PHYSICAL CAPACITIES: STRENGTH
STRENGTH: It is the ability to lift or move heavy weights.

ACTIVITIES FOR ITS
STRENGTH TYPES MAIN SPORTS
DEVELOPMENT
MAXIMUN STRENGTH Drag and Traction Games Rugby
Fighting Games Gymnastics
EXPLOSIVE STRENGTH
Shooting Games Judo
Climbing Games Weightlifting
ENDURANCE STRENGTH
Muscular Training Throwing Events in Athletics
PHYSICAL CAPACITIES: ENDURANCE
ENDURANCE: It is the ability to do exercise over long periods of time.

ACTIVITIES FOR ITS
ENDURANCE TYPES MAIN SPORTS
DEVELOPMENT
Cycling
AEROBIC ENDURANCE Walking Quickly
Long Distance Athletic Events
Jogging
Team Sports
Swimming
Cross Country
ANAEROBIC ENDURANCE Cycling
Hiking
Team Sports
Swimming
PHYSICAL CAPACITIES: FLEXIBILITY
FLEXIBILITY: It is the ability to move our muscles and joints through a full range of motion.
ACTIVITIES FOR DEVELOPMENT IMPORTANCE IN SPORTS
Joint mobility exercises.
Gymnastics; Karate; Taekwondo;
Stretching exercises done alone or with the
Dancing
help of a partner

3.- HEART RATE
HEART RATE is the number of heart contractions in 1 minute.
HEART RATE IS EXPRESSED IN: BEATS per MINUTE (bpm).
We can use the Heart Rate as a measure of exercise intensity. In other words,
the level of effort that we are doing. 12
WHAT IS MAXIMUM, BASAL AND RESTING HEART RATES?

It is the maximum frequency that can be achieved in
effort exercises without risking our health.
MAXIMUM HEART RATE To calculate our maximum Heart Rate we use the
following formula:
MAXIMUN HEART RATE = 220 - Age
It is the Heart Rate that we have when there is less
physical activity; resting.
RESTING HEART RATE
To calculate our resting Heart Rate we must take it
while resting.
It is the Heart Rate that we have at the time of lowest
energy (while we sleep).
BASAL HEART RATE
To calculate our basal Heart Rate we must take our
heartbeat as soon as we wake up in the morning.
HOW DO WE MEASURE OUR PULSE?

The pulse can be taken in different parts of the body, in the wrist, in the neck over the carotid
artery, in the chest or with a heart rate monitor.
There are different ways that we can count heartbeats:

1. Count the heartbeats for 60 seconds.
2. Count the heartbeats for 30 seconds and multiply by 2.
3. Count the heartbeats for 20 seconds and multiply by 3.

4..- MY PHYSICAL ACTIVITY AND FOOD PYRAMIDS
PHYSICAL PYRAMID
13
FOOD PYRAMID

5.- PHYSICAL EDUCATION CLASS
WARM UP MAIN PART COOL DOWN
1- ACTIVATION It is the transition from

We do exercises or
EXERCISES intense activity to the
activities related to the
2- JOINT MOBILITY initial resting state. This is
subject that is being
3- STRETCHING done by reducing the
taught.
4- CULMINANT intensity of the exercises.
EXERCISES 14
PHYSICAL CONDITION VOCABULARY
FITNESS SPEED PHYSICAL PYRAMID
SKILLS AEROBIC CUT DOWN ON

ENDURANCE
TRAINING FOOD PYRAMID
ANAEROBIC
ILLNESSES ENDURANCE MAIN PART
HEALTH HABITS EXPLOSIVE COOL DOWN
PHYSICAL STRENGTH WEIGHT

CAPACITIES HEARTBEATS
HEIGHT
STRENGTH BEATS JUMP
FLEXIBILITY BPM
SIT-UPS
ENDURANCE

PHYSICAL CONDITION TEST
15
EUROFIT TEST
DATE WEIGHT HEIGHT BASAL MAXIMUN

FIRST TERM HEART RATE HEART RATE
AGE FLEXIBILITY SPEED STRENGTH ENDURANCE JUMP SIT-UPS

SECOND TERM HEART RATE HEART RATE

THIRD TERM HEART RATE HEART RATE

UNIT 4: ATHLETICS
1.- EVENTS
TRACK
RACE
HURDLES RUNNING 16
WALKING
100 m
10 km hurdles
3000 m Middle- Long-
Sprints Relays
obstacles distance distance
(female event) (female
event)
110 m
20 km
hurdles 4x100
100 m 800 m 5000 m
m
(male event)
(male event)
50 km
400 m 4x400
200 m 1500 m 10000 m
hurdles m
(male event)
400 m Marathon
FIELD
JUMPS THROWS COMBINED EVENTS
Decathlon
High Jump Shot-Put
(male event)
Heptathlon
Pole Vault Discus Throw
(female event)
Long Jump Hammer Throw
Triple Jump Javelin Throw

2.- TRACK AND FIELD STADIUM
17
TRACK AND FIELD STADIUM

Nº EVENTS
100 metre sprint; 200 metre sprint; 400 metre sprint; 100-110 metre
1
hurdles; 800 metre…
2 Long Jump.
3 High Jump..
4 Pole Vault.
5 Triple Jump.
6 Shot-Put.
7 Discus Throw and Hammer Throw.
8 Javelin Throw.
100/200/400 METRE SPRINT
The 100/200/400 metre sprint consists of running 100/200/400 meters

without any obstacles as fast as possible.
Each runner has a lane where he must run without invading the lanes of the
other runners.
The distance that the runner runs, in a 400 meter sprint, is one lap around the
stadium.
The runners starts from the starting blocks. There are four stages to start: “On
your marks”; “Ready”; “Set”; “Go”.
RELAYS
Relays are a team event. It is necessary to run as fast as possible. There are two
events: 4x100 meter and 4x400 meter. There are four runners in each team. The
runners have to give the baton to the next runner. There are two techniques:
TECHNIQUE “UP-DOWN” TECHNIQUE “DOWN-UP”
18
LONG JUMP
The long jump is an event that consists of jumping the longest distance in a
horizontal plane after a sprint.
HIGH JUMP
The goal of the high jump is to jump over the bar (a horizontal bar) placed at
certain heights. High jumpers run in a J-shape towards the bar and use the “Fosbury
Flop” technique to jump over it. There are three techniques used in the high jump:
SCISSOR JUMP STRADDLE JUMP

FOSBURY FLOP
(Salto en tijera) (Rodillo ventral)

POLE VAULT
The goal of the pole vault is to jump over the bar (a horizontal bar) placed at
certain heights with the help of a long, thin, flexible pole to lift one’s body completely
over the bar.
The pole is 4 or 5 meters long and it is usually made of fiberglass and carbon.
19
TRIPLE JUMP
The triple jump has three consecutive jumps that are known as the “hop, step,
and jump”.
SHOT-PUT
The goal of the shot-put is to throw a round metal ball as far as possible.

DISCUS THROW
The objective of the discus throw is to throw the

metal discus as far as possible.
20
HAMMER THROW
The target of the hammer throw is to throw the hammer as far as possible.
The hammer is a heavy metal ball attached to a metal wire and handle.
JAVELIN THROW
The goal of the javelin throw is to throw the

javelin as far as possible.
The javelin is made of fiberglass and carbon. It

is between 220 and 270 cm long.

UNIT 5: BASKETBALL
The basketball court
21
Objective
 Basketball is played by two teams that score points by throwing a ball into the opposing team's
basket. The team that scores the most points is the winner.
 Each team has a squad of 12 players to choose from. Five of those players are allowed on the
court at any one time, with unlimited substitutions.
 Players can move the ball around the court by passing, tapping, throwing, rolling or dribbling.
Duration
 The game consists of four quarters of 10 minutes each, with a 15-minute break at half-time.
 There is also a two-minute interval between the first and second period, and between the third
and fourth period.
 If the game is tied after the fourth period, it continues with an extra period of five minutes, then
as many five-minute periods as are necessary to break the tie.

Scoring
 A basket made within the three point line (6.75 line) is worth 2
points, a basket shot from outside the three point line is worth 3
points and each free throw is worth 1 point.
Playing positions
 Center. Centers are generally your tallest players. They generally are positioned near the basket. 22
 Forward. Your next tallest players will most likely be your forwards. While a forward may be
called upon to play under the hoop, they may also be required to operate in the wing and corner
areas.
 Guard. These are potentially your shortest players and they should be really good at dribbling
fast, seeing the court, and passing. It is their job to bring the ball down the court and set up offensive
plays.
FOULS
Personal fouls: Personal fouls include any type of illegal physical contact.
Hitting
Pushing
Slapping
Holding
Personal foul penalties: If a player is shooting while being fouled, then he gets two free throws if his
shot doesn't go in. If his shot goes in then he only gets one free throw.
Technical foul. A player or a coach can commit this type of foul. It does not involve player contact or
the ball but it is about the 'manners' of the game. Foul language, obscenity, obscene gestures, and even
arguing can be considered a technical foul. Technical details regarding filling in the scorebook can be
a technical foul too.

VIOLATIONS
 Walking/Travelling: Taking more than 'a step and a half' without dribbling the ball is travelling.
Moving your pivot foot once you've stopped dribbling is travelling too.
 Double Dribble: Dribbling the ball with both hands on the ball at the same time or picking up
the dribble and then dribbling again is a double dribble.
 Backcourt violation: Once the offense has brought the ball across the mid-court line, they cannot
23
go back across the line during possession. If they do, the ball is awarded to the other team to
pass inbounds.
 Kicked ball: When a player touches the ball with any part of the leg.
 Stepping on the side line or the base line when a player has the ball is not permitted.
Time restrictions:
• Five-second violation: A player passing the ball inbounds has five seconds to pass, shoot or bounce
the ball.
• Twenty-four second clock: It is the maximum time

that a team has to attempt a shot.
• Three-second rule: It is when an offence player

stays in the paint (restricted area) for more
than 3 seconds.
• Eight-second rule: It is the maximum time that a

team has to pass the ball inbounds.

TECHNIQUE
BOUNCE
You mustn´t hit the ball with the palm of your hand instead you should hit it
softly with your fingers at the same time that you stretch out your arm and your wrist.
High bounce: The high dribble is used when you are trying to move the ball up 24
the court very quickly and you don’t have a defender nearby.
Control dribble: This type of bounce is used when the defender is very close
and he wants to steel the ball. You need to place your body between the defender and
the ball. Then bounce the ball up to your knees.
PASSES
Chest Pass: It is the most basic way to move the basketball from one player to
another. It is an accurate pass and it can be thrown at mid distance. Hold the ball with
both hands close to your chest. Then push the ball hard and outwards with your
thumbs. Aim for your teammate’s chest.

Bounce Pass: It can be helpful when there is a defender nearby. Hold the ball and
bounce it off the floor halfway between yourself and your teammate.
25
Overhead Pass: It is thrown by putting both hands over your head. It is a fast pass
used by a forward towards the guard to begin the fast break.
Baseball Pass: It is used when you have the ball in the back court and your
teammate is breaking to the basket. Take the ball and bring it overhead and throw a hard,
direct pass to your teammate (like a baseball).

SHOOTING
Shooting is the act of attempting to score points by throwing the ball through the
basket. There are different techniques:
A player usually faces the basket with both feet facing the basket too. A player will
rest the ball on the fingertips of the dominant hand (the shooting arm) slightly above the 26
head, with the other hand supporting the side of the ball and then he immediately extends
his arm to complete the shot.
The set-shot is shot from a standing position with neither foot leaving the floor. It
is usually used for free throws.
The jump-shot is the most common technique used in basketball. It is shot in

mid-air. The ball is released near the top of the jump.
The slam dunk is the most crowd-pleasing and typically highest-percentage

accuracy shot. The player jumps very high and throws the ball downward through the
basket while hanging from it.

The lay-up requires the player to be in motion towards the basket, and to "lay" the
ball "up" and into the basket, usually off the backboard.
27
When you're in transition or the lane is wide open, a layup is one of the most
effective and high-percentage shots in basketball. Players often run layup drills before the
game to warm up and practice this basic shot. You can perform a layup shot from either
side of the basket.

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BILINGUAL DEPARTMENT PHYSICAL EDUCATION DEPARTMENT

SCHOOL YEAR 2013-14

JUAN XXIII-CARTUJA HIGH SCHOOL

This workbook has been created by Mr.

JUAN XXIII-CARTUJA HIGH SCHOOL

1. Physical Education Theory 3

JUAN XXIII-CARTUJA HIGH SCHOOL

UNIT 1: PHYSICAL EDUCATION THEORY

The following are definitions of concepts

Physical Education: The lesson that requires a specific

Sport: It is the physical activity that has the following characteristics:

Gymnastics: It is a sport that is divided into:

- Competitive Gymnastics is the sport where gymnastic equipment is

JUAN XXIII-CARTUJA HIGH SCHOOL

PHYSICAL EDUCATION VOCABULARY

♦ gimnasia aeróbica aerobics

PHYSICAL ACTIVITY EXERCISES WARM UP PHYSICAL CONDITION

MUSCLES BODY SPORTS GYMNASTICS

ABILITY ACTIVITIES MOBILITY FITNESS

HEALTH GAMES RUNNING JOGGING

PLAYGROUND BASKETBALL COURT TENNIS COURT HANDBALL COURT

FOOTBALL FIELD TRACK GYM DRESSING ROOMS

BENCH VOLLEYBALL POLES VOLLEYBALL NET NET BAGS

STOPWATCH CONES WHISTLE MAT

JUAN XXIII-CARTUJA HIGH SCHOOL

INSTRUCTIONS AND USEFUL SENTENCES

TO START THE CLASS

ENDING THE CLASS

JUAN XXIII-CARTUJA HIGH SCHOOL

1.- What is the warm up?

Cardiovascular system: The pulse/heart rate and blood circulation increases.

Respiratory system: Pulmonary capacity increases, breathing in and breathing out.

3.- How do you do the warm up?

a) Do exercises that are not difficult.

4.- Which are the parts of the warm up?

It has four parts:

- ACTIVATION EXERCISES: Running, jumping… in different ways and directions.

- JOINT MOBILITY: Joint mobility exercises.

- STRETCHING: Stretching muscle exercises.

JUAN XXIII-CARTUJA HIGH SCHOOL

WARM UP VOCABULARY AND VERBS

FLEXIBILITY PHYSICAL ACTIVITY PHYSICAL QUALITIES

BODY BODY SYSTEMS HEART RATE = PULSE

BEATS PER MINUTE CARDIOVASCULAR SYSTEM RESPIRATORY SYSTEM

PULMONARY CAPACITY BREATHING IN BREATHING OUT

EFFORT MOVEMENT MOBILITY EXERCISES

STRETCHING EXERCISES CULMINANT EXERCISES TO EXERCISE

TO FLEX TO EXTEND TO MOVE

PARTS OF THE BODY

BOTTOM TRUNK ABDOMEN

WAIST BACK HAND

FOOT FINGER TOE

NECK HEAD CHEST

SPINE SHOULDER ELBOW

ABDOMINALS OBLIQUE PECTORALS

LUMBARS DELTOIDS BICEPS

TRICEPS STERNOCLEIDOMASTOID GLUTEUS

JUAN XXIII-CARTUJA HIGH SCHOOL

JUAN XXIII-CARTUJA HIGH SCHOOL

UNIT 3: PHYSICAL CONDITION and HEALTH

2.- PHYSICAL CAPACITIES

JUAN XXIII-CARTUJA HIGH SCHOOL

PHYSICAL CAPACITIES: SPEED

STRENGTH: It is the ability to lift or move heavy weights.